Fruits & Vegetables for iMatter2 Participants
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Fruits and vegetables are an essential part of healthy eating for people living with diabetes. They are rich in vitamins, minerals, antioxidants, and fiber—all of which help regulate blood sugar, improve heart health, and support healthy weight management (Centers for Disease Control and Prevention).
Choosing more fruits and vegetables can help lower blood pressure, improve cholesterol levels, assist with weight control, and provide essential nutrients without excessive calories or carbohydrates.
Healthy eating is not about giving up the foods you love—it’s about making small, sustainable changes that help manage diabetes and honor cultural traditions (National Center for Chronic Disease Prevention and Health Promotion).
How to Incorporate More Fruits and Vegetables into Your Meals
Make Half Your Plate Fruits and Vegetables
- Use the ADA Diabetes Plate Method: fill half your plate with non-starchy vegetables like broccoli, leafy greens, carrots, and cauliflower.
- Add a serving of fresh fruit on the side or as dessert (American Diabetes Association).
Choose Fresh, Frozen, or Canned Smartly
- Fresh fruits and vegetables are great, but frozen and canned options can be just as healthy.
- Look for canned fruits packed in water or their own juice (not syrup).
- Rinse canned vegetables to remove excess sodium (Centers for Disease Control and Prevention).
Snack on Vegetables and Fruits
- Keep sliced peppers, cucumber sticks, grape tomatoes, or carrot sticks ready to grab. Air fryer vegetable chips or kale chips are also a great snack that can easily be made.
- Pair fruits with a protein like string cheese, nut butter apple sandwiches, or Greek yogurt.
- Try veggie-based snacks like hummus and veggie sticks or avocado slices.
Add to Meals You Already Love
- Stir leafy greens into soups and stews.
- Top tacos and sandwiches with extra veggies.
- Add spinach or mushrooms to scrambled eggs or omelets.
Load Up on Fruits and Vegetables
Eating more fruits and vegetables is one of the best ways to manage your blood sugar and improve overall health. Non-starchy vegetables like spinach, broccoli, peppers, and cucumbers are low in carbohydrates and calories but packed with vitamins, minerals, and fiber. You can enjoy generous portions of these foods without significantly raising your blood sugar levels (Centers for Disease Control and Prevention).
Fruits also provide essential nutrients and fiber but contain natural sugars, so it’s important to monitor portion sizes. Choosing whole fruits over juices helps you get more fiber and stay fuller longer.
Tips to Load Up Wisely
- Aim for a colorful variety—different colors mean different nutrients.
- Focus on fresh, frozen, or canned fruits and vegetables without added sugars or salt.
- Incorporate fruits and vegetables into every meal and snack.
- Keep pre-cut vegetables and ready-to-eat fruits available for convenience.
Eating a rainbow of fruits and vegetables each day boosts your intake of disease-fighting antioxidants, helps regulate blood sugar, supports digestive health, and can even lift your mood.
The Best Fruits and Vegetables for Diabetes-Friendly Eating
Incorporating a wide variety of fruits and vegetables into your meals gives you essential nutrients and powerful antioxidants. Aim to eat many colors and types each day to maximize health benefits.
Non-Starchy Vegetables
- broccoli
- cauliflower
- brussels sprouts
- cabbage
- spinach
- kale
- collard greens
- mustard greens
- carrots
- peppers
- tomatoes
- cucumbers
- zucchini
Fruits (In Appropriate Portions)
- apples
- oranges
- berries (strawberries, blueberries, raspberries, blackberries)
- melons (cantaloupe, honeydew)
- peaches
- pears
- cherries
- plums
- grapefruit
Beans and Legumes (Nutrient-Dense Foods)
- lima beans
- black-eyed peas
- navy beans
- kidney beans
- chickpeas
Additional Tips
- Fresh, frozen, or canned varieties all count.
- Choose “no sugar added” canned fruits.
- Choose “no salt added” canned vegetables.
- Mix different vegetables into meals like soups, salads, and stir-fries.
- Choose fruits for snacks and desserts in place of sugary treats.
Fruits and vegetables provide fiber that slows digestion, supports blood sugar stability, and improves heart health (Centers for Disease Control and Prevention).
Embracing Cultural Foods with Fruits and Vegetables
Eating a healthy diet does not mean abandoning your cultural foods and traditions. Many traditional dishes already emphasize fruits, vegetables, legumes, and whole grains, which are key parts of a healthy eating plan for diabetes (Centers for Disease Control and Prevention).
Tips for Embracing Cultural Foods
- Choose traditional dishes that highlight vegetables, beans, and whole grains.
- Swap frying for baking, grilling, roasting, or steaming to lower fat.
- Use herbs and spices instead of salt or heavy sauces to season foods.
- Enjoy fruits as desserts rather than sweets made with added sugars.
Examples of Healthy Traditional Foods
- African American: Dishes like collard greens, mustard greens, turnip greens, black-eyed peas, lima beans, and navy beans are rich in fiber and nutrients. Prepare greens and beans with smoked turkey instead of salt pork or bacon to reduce sodium and saturated fat.
- Latino/Latina/Latinx: Meals featuring beans, brown rice, avocados, peppers, and corn tortillas are rich in fiber and healthy fats. Fresh salsa made with tomatoes, onions, and cilantro add flavor without extra salt or fat.
- Native American: Traditional foods like wild rice, squash, berries, corn, and beans are nutrient-dense and blood sugar-friendly.
- Asian American: Meals often include a variety of vegetables like bok choy, spinach, carrots, and mushrooms. Choose stir-fried or steamed dishes and limit heavy sauces.
- South Asian: Traditional meals often feature fiber-rich ingredients like lentils (dal), chickpeas (chana), spinach (saag), and eggplant (baingan). Dal dishes provide plant-based protein and are typically low in fat when cooked with minimal oil. Enjoy grilled or steamed vegetables and whole grains like brown rice or roti made from whole wheat flour.
- Middle Eastern: Dishes such as hummus (chickpeas), tabbouleh (parsley, tomatoes, and bulgur), and grilled vegetables are high in fiber and antioxidants.
You can adapt traditional favorites by making small changes, like adding more vegetables, using leaner cuts of meat, or changing cooking methods, while still preserving the flavors and connections to your culture.
Talk with your healthcare team about how your cultural foods can fit into your diabetes meal plan and celebrate your heritage while supporting your health.
Healthy Swaps and Recipe Ideas
Classic Swaps
- Replace beef fajitas with shrimp or chicken and use corn tortillas.
- Swap potatoes in a curry dish for lentils and cauliflower.
- Make smothered greens with smoked, skinless turkey or go meatless.
Fruit-Based Dishes
- Tropical Fruit Fantasia: Combine mango, papaya, strawberries, and melon with a little unsweetened yogurt and orange juice for a refreshing dessert (American Diabetes Association).
- Easy Mango Salsa: Fresh mango, bell pepper, onion, and lime—perfect for topping fish or chicken (American Diabetes Association).
Vegetable-Based Dishes
- Spanish omelet: packed with potatoes, peppers, and mushrooms.
- avocado tacos: fill tortillas with sautéed peppers, onions, avocado slices, and salsa.
- Caribbean red snapper: served with a variety of cooked vegetables.
Smart Choices About Sugars and Sweetness
For people with diabetes, it is best to eat smaller amounts of foods that turn into blood glucose (also called blood sugar). These include foods like fruit, grains, peas, beans, and lentils. Although fruits and starchy vegetables are important sources of nutrients and fiber, portions still matter. Avoid sugary drinks such as soda, juice, and sweetened tea. Drink water, diet soda, or unsweetened tea instead to help manage blood sugar levels (Centers for Disease Control and Prevention).
Sugar Alcohols and Fruits and Vegetables
- Sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables, and they can also be manufactured.
- Despite their name, sugar alcohols are not alcoholic.
- Sugar alcohols contain calories, but they are lower in calories than regular sugar.
- They add sweetness, bulk, and texture to food, and help foods stay moist.
Choosing water, diet beverages, and foods naturally lower in sugar supports a more stable blood sugar response while still allowing enjoyment of fruits and vegetables as part of a balanced meal.
Portion Control Matters
- A serving of non-starchy vegetables is usually a half cup cooked or 1 cup raw.
- A serving of fruit is usually about the size of a small fist or a half cup fresh, frozen, or canned fruit.
- Use visual guides like your fist to measure servings (American Diabetes Association).
The ADA’s Plan Your Portion’s Diabetes Plate method aims to make meal planning faster and stress free, and the sites includes recipes and planning tools.
Developing a Healthy Eating Plan and Reading Labels
Use these tips to develop a healthy eating plan:
- Planning meals ahead of time helps prevent impulsive eating and supports balanced nutrition.
- Emphasize whole foods like fruits, vegetables, whole grains, beans, and lean proteins.
- Include healthy fats such as avocado, nuts, and olive oil.
- Spread meals and snacks evenly throughout the day to manage blood sugar (American Diabetes Association).
Check Serving Sizes on the Nutrition Facts Label:
- Always check the serving size at the top of the label—all the listed nutrition information refers to that amount.
- If you eat more than one serving, you must multiply the carbohydrates, sugar, and calories accordingly.
- Keep in mind: packages often contain more than one serving.
Manage Your Meal Plan by Concentrating on These Parts of the Nutrition Facts Label:
- total carbohydrates (including fiber and added sugars)
- dietary fiber (aim for more fiber)
- added sugars (aim for less than 10 percent of daily calories)
- saturated fat and sodium (limit these to protect your heart and kidneys)
Make Healthy Food Choices:
- Choose foods that are low in saturated fat, sodium, and added sugar.
- Look for labels that say, “low sodium,” “no added sugar,” or “100% whole grain.”
- Try to choose packaged foods with fewer than 5 ingredients whenever possible.
Read the Nutrition Facts Label
Reading the Nutrition Facts label is one of the most helpful ways to understand what you’re eating and how it fits into your diabetes plan. It allows you to compare foods, adjust serving sizes, and make healthier decisions—especially when buying packaged, canned, or frozen fruits and vegetables.
Key Things to Look At:
- Serving Size: All nutrient amounts are based on this portion. If you eat double, you get double the calories, carbs, sugar, and sodium.
- Calories: While calories aren’t everything, they can help with weight management.
- Total Carbohydrates: Includes all carbs—sugars, fiber, and starches.
- Dietary Fiber: Aim for foods high in fiber. It helps slow down sugar absorption.
- Added Sugars: Try to limit these, even in fruit-based products.
- Sodium: Choose lower sodium options to support heart and kidney health.
Label reading helps you in these ways:
- count carbohydrates more accurately
- choose options with less added sugar and more fiber
- control portions for better blood sugar stability
Visit the FDA’s official guide, How to Understand and Use the Nutrition Facts Label.
Smart Shopping Tips for Fruits and Vegetables:
- Plan meals ahead and write a grocery list.
- Buy frozen fruits and vegetables without added sauces or sugars.
- Choose canned vegetables labeled “no salt added.”
- Buy fruits and vegetables that are in season to save money.
- Grow your own herbs, tomatoes, or greens if possible.
Learn more at the American Diabetes Association (ADA) diabetes food hub and plan your portions with the ADA diabetes plate. Reading the Nutrition Facts label is one of the most helpful ways to understand what you’re eating and how it fits into your diabetes plan. It allows you to compare foods, adjust serving sizes, and make healthier decisions—especially when buying packaged, canned, or frozen fruits and vegetables.
Below are some key measurements to consider when looking at a nutrition label:
- Serving Size: All nutrient amounts are based on this portion. If you eat twice as much, you get twice the calories, carbs, sugar, and sodium.
- Calories: Although calories aren’t everything, keeping them in mind can help with weight management.
- Total Carbohydrates: Includes all carbs—sugars, fiber, and starches.
- Dietary Fiber: Aim for foods high in fiber. It helps slow down sugar absorption.
- Added Sugars: Try to limit these, even in fruit-based products.
- Sodium: Choose lower sodium options to support heart and kidney health.
For diabetes, label reading helps you count carbohydrates more accurately, choose options with less added sugar and more fiber, and control portions for better blood sugar stability.
Learn more with the FDA’s official guide on how to understand and use the nutrition facts label (U.S. Food and Drug Administration).
Ordering Wisely When Dining Out:
Eating out can still support your healthy eating goals if you plan carefully. Many restaurants offer ways to add fruits and vegetables to your meal.
Tips for Ordering Wisely:
- Ask for extra vegetables instead of extra rice, pasta, or fries.
- Choose grilled, baked, or steamed dishes instead of fried foods.
- Request dressings, sauces, and gravies on the side.
- Substitute a side salad, vegetable soup, or steamed veggies instead of heavier sides.
- Choose water, unsweetened tea, or diet beverages instead of sugary drinks.
- Watch portions: consider sharing a dish, ordering an appetizer portion, or boxing half your meal before you start eating.
- Check if the restaurant menu has nutrition information posted online to help you plan.
Even small choices—like adding a side of steamed broccoli or choosing a fruit cup for dessert—can make a big difference.
Additional Resources
More Information
American Diabetes Association. “Plan Your Portions with the Diabetes Plate Method.” Diabetes.org, 2023,
Centers for Disease Control and Prevention. “Healthy Eating Tips for Diabetes.” CDC.gov, 2023,
National Center for Chronic Disease Prevention and Health Promotion. “Diabetes and Healthy Eating.” CDC.gov, 2023.
American Diabetes Association. Diabetes Food Hub, 2023,